How to do the dumbbell single leg romanian deadlift

Step by step

1. Grab a dumbbell with your right hand and position it in front of your hip (upper thigh).
2. Raise your right foot off the floor and support yourself on the left.
3. Bring your shoulders back, engage your abs, and inhale.
4. Slowly lean your torso forward by hinging at the hips. Allow your right leg to move behind your body for balance.
5. Lean forward until you feel a stretch at the back of your left thigh.
6. Straighten your body, squeeze your glutes, and exhale.
7. Once finished, grab the weight with your left hand, plant your right foot on the floor, lift your left one in the air, and do the same number of reps.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the dumbbell single leg romanian deadlift

• Glute Builder3 × 10

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.